Sub 5:05 Marathon Plan

The 16 week Sub 5:05 plan begins 25 miles per week and will progress to as many as 44 miles per week. This plan will incorporate Long runs, Interval workouts, Tempo runs, Easy runs, Rest and optional Cross Training days. Runners considering this plan should have a previous marathon time of about 5:20 or have a 5k time near 32:00, 10k near 1:06:20 or a half marathon near 2:27:00.The key to your success in meeting your goal will be staying healthy, keeping your Long and Easy runs under control and respecting Rest.

Sample Day 2

3mi

Easy Run

Easy runs are important for recovery and staying healthy. If you're familiar with my Running On Air method, the effort is 51. Comfortable breathing and able to hold a conversation.
Easy run pace--8:10/mile

Sample Day 3

7mi

Run Intervals

It's tempting to go longer or run faster than the plan prescribes, but it's best to stick to the plan. The mileage and speed build gradually so that you can get fitter and faster with out getting injured. The body needs time to adapt to the training and get stronger. The most common running injures stem from running too many miles or running too bast before the body is ready. Remember,:The first goal of training is to get you the starting line feeling healthy and strong.
Today's workout is;
2 miles of easy running
400 meters in 2:32
followed with 200 meters easy running
Repeat the 400/200 sequence 5 more times
2 miles of easy running

Sample Day 4

3mi

Option Walk/Run

Early on, you want to be a bit cautious of your running miles. If you've had a good summer/fall and feel strong, run 3 miles. If on the other hand, you're a bit banged up, opt for a 30 minute walk.

Sample Day 5

4mi

Easy Run

Once again, keep these easy runs "EASY". You should always finish them thinking you could have done more. Sunday is your first long run and each long run should be a dress rehearsal for the marathon. Even though your 16 weeks from BSIM, you want to know exactly what works for you. Start planning when and how much nutrition you need on these runs. We know that about 30-60 grams of carbohydrates per hour works best, but you need to decide whether that should be liquid, gel, or chews.

Sample Day 7

8mi

Run LSD

Remember, LSD stands for Long Slow Distance and you should finish these runs challenged but wanting more. The goal over the next 15 weeks is to enhance your endurance and make 26.2 miles doable. Running these longs runs at a pace that leaves you exhausted will hamper that progress. Once done, it's a good idea to stretch and start replenishing your nutritional needs.

Sample Day 9

3mi

Easy Run

As mentioned last Saturday, the right gear is very important. Visit your local running specialty store and see what's available for your needs. Apparel is becoming more advanced by the day and the staff at these stores can help you understand why it's important.

Sample Day 10

7mi

Run Intervals

2 miles of easy running
400 meters in 2:32
follow with 200 meters of easy running
Repeat 400/200 sequence 2 more times
600 meters in 3:48
follow with 400 meters of easy running
Repeat 600/400 sequence 1 more time
400 meters in 2:32
follow with 200 meters of easy running
Repeat 400/200 sequence 1 more time
2 miles of easy running